If you've tried to lose weight fast, but end up feeling like yo-yoing (gaining and losing weight), plus being stuck in an endless cycle of fad diets, you're in the right post.
To reach your goal, you must change your focus. And weight loss is a continuous journey that requires you to start, little by little, with changes in eating habits and other healthy practices .
Keep reading because we are going to explain everything to you.
What is considered to lose weight fast?
When it comes to losing weight, everyone wants a flash solution in a short period of time, which offers drastic results.
The most common way is to exercise a lot and follow a "strict diet" with less than 800 calories per day, which are also usually very low in nutrients.
When you lose weight quickly through poorly applied fasting or severe calorie restriction, you not only lose fat, but the muscle mass that is so important for boosting your metabolism.
With this process you are setting yourself up for nutritional deficiencies, sagging, and continued rebound effect. Also, there are risks of gallstones and decreased metabolism.
Is it advisable to lose weight quickly in the long term?
Losing a few pounds is only half the battle; the real challenge is keeping them away forever. Well, doing it quickly is the worst way to go because it can sabotage your goals and damage your health.
The data shows that following a strict and fast diet can make you regain 50% of the weight lost within a year. Worse yet, you can get it all back after 3 to 5 years.
Therefore, it is suggested to lose weight at a slow but constant pace, so you are more likely to not regain it in the long term for several reasons:
- Preserves lean muscle mass.
- It allows you to maintain a higher metabolism when you reach your ideal weight.
- Helps develop healthy eating habits.
- By choosing the right foods you will conserve your energy.
The best way to lose weight and keep it off
Losing 1 to 2 pounds (0.45 to 0.9 kg) per week is a healthy and safe pace. Any more than that is considered too fast.
However, if you're just starting a diet or exercise plan, you could lose more than 2 pounds (0.9 kg) in your first week. Initially, rapid weight loss is normal.
The weight you lose during this time is called water weight.
And when you consume fewer calories than your body burns, your body begins to consume energy reserves, known as glycogen. Glycogen in the body is bound to water, so when you burn glycogen the body also releases water.
This is why you may experience a huge weight drop during the first week. Once your body depletes its glycogen stores, your weight loss should plateau at 1 to 2 pounds (0.45 to 0.9 kg) per week.
How to lose weight and keep it off long term
- Eat a balanced breakfast, with fiber, proteins and healthy fats.
- Increase the consumption of vegetables.
- Reduce sugar and refined carbohydrates.
- Eat mindfully, avoiding processed foods and controlling portions.
- Snack smart with healthy snacks.
- Avoid sugary drinks.
- Try intermittent fasting.
- Do exercises.
- Get a good night's sleep, 7 to 8 hours.
- Manage your stress levels.
- Drink plenty of water and eat foods with high water content.
- Eat foods rich in minerals (potassium, magnesium and calcium).
How to achieve accelerated results in a healthy way
Weight loss can be difficult, but small lifestyle changes you can make will help you succeed.
And if you want to make your dream of losing weight at a healthy rate and keeping it off come true, you can also rely on dietary supplements.
At Evolution Advance we created the Accelerated Fat Loss Combo that attacks fat while you sleep soundly, mobilizes stubborn fat deposits, protects the liver from fattening toxins, and helps control hunger and cravings with creamy shakes and divine desserts.
Remember that there are no quick fixes when it comes to losing weight.
The best way to achieve this and maintain it long term is to eat a nutritious and balanced diet, exercise and get plenty of sleep.